Twelve weeks ago I was nervously anticipating my chance to work with Shelby Starnes and Josh Bryant, both well respected experts in physique and performance improvement.

Our goal was two-fold:

  • 1. Lose the fat
  • 2. Keep the muscle.

I had a general idea of what was in store. Shelby would probably have me on a diet that restricted carbs (carb-cycling or ketogenic), and Josh would have me lifting weights 3-5 times a week. I was excited to learn their plan of attack. I personally enjoy seeing the outline of a well thought out plan. Here is an in-depth look of week 11 of my training program with Josh and Shelby.

Week 11

Sunday High Carb Day

Lots of water throughout the day probably 6-8 liters

7AM: Wake-up
7:10AM - Meal 1: 70g carbs, 40g protein

  • 1.33 cups of uncooked oatmeal, cooked with cinnamon and 1.5 scoops of chocolate protein powder (egg/casein/whey blend) mixed in. 8 ounces of coffee, 5 grams creatine monohydrate, glucosamine and chondroitin, multivitamin

9AM - Meal 2: 60g carbs, 40g protein

  • 4 slices of Ezekiel bread toasted, with grey poupon mustard, hot sauce and 200 grams of chicken breast

11 AM - Meal 3: 60g carbs, 40g protein

  • 1.5 cup of cooked sweet potatoes, chicken breast 200 grams, 12 ounces Diet Dr. Pepper

1PM - Meal 4: 50g carbs, 40g protein

  • 1.33 cups of cooked sweet potatoes, 1.5 cups of egg product (egg whites), hot sauce

3PM - Meal 5: 50g carbs, 40g protein

3 pieces of Ezekiel bread, 200 grams of chicken breast

5PM - Workout: Chest, Biceps and Abs

  • Drank 20 grams Hydrolyzed casienate mixed with 2 liters of water throughout the workout

7PM - Meal 6 (Post Workout Meal): 70g carbs, 40g protein

  • 0.5 cups uncooked cream of rice, cooked with cinnamon and 1.5 scoops of chocolate protein powder (egg/casein/whey blend)

9PM - Meal 7: 40g protein, unlimited veggies (no carbs at this meal), 2600mg evening primrose oil, 5g fish oils

  • Lean beef 6-8oz, 2 cups of spinach

10PM: Go to bed

Monday Medium Carb Day

Lots of water throughout the day probably 6-8 liters

6AM Wake-up: Take 2 Hot-Rox Extreme and water, work for 30-45 minutes on my computer

6:45 - 7:25AM: 40 minutes of low intensity cardio (130 BPM heart rate) on an incline treadmill

7:30AM -Meal 1: 60g carbs, 55g protein

  • 1 cup of uncooked oatmeal cooked with cinnamon, 2 scoops of vanilla protein powder (whey) blended in with 8 ounces of coffee, 5 grams creatine monohydrate, glucosamine and chondroitin, multivitamin

9AM - Meal 2: 30g carbs, 55g protein

  • 2 slices of Ezekiel bread toasted, with grey poupon mustard, hot sauce and 280 grams of chicken breast, 3 fish oil tabs

1PM - Meal 3: 55g protein, 2 tablespoons of natural peanut butter

  • 10 oz. lean beef, 2 cups of steamed broccoli

3PM - Meal 4: 55g protein, 2 tablespoons of natural peanut butter

  • 2 cups of spinach, 280 grams of chicken breast

5PM - Workout: Legs

  • Drank 20 grams Hydrolyzed casienate mixed with 2 liters of water throughout the workout

7PM - Meal 5 (Post Workout Meal): 60g carbs, 55g protein

  • 1 cup uncooked oatmeal, cooked with cinnamon and 2 scoops of chocolate protein powder (egg/casein/whey blend)

9PM - Meal 6: 55g protein, 2600mg evening primrose oil, 5g fish oils

  • Lean beef 10oz

10PM: Go to bed

Tuesday Low Carb Day

Lots of water throughout the day probably 6-8 liters

6AM - Wake-up: Take 2 Hot-Rox Extreme and water, work for 30-45 minutes on my computer

6:45 - 7:25AM: 40 minutes of low intensity cardio (130 BPM heart rate) on an incline treadmill

7:30AM -Meal 1: 30g carbs, 55g protein

  • 0.5 cup of uncooked oatmeal cooked with cinnamon, 2 scoops of vanilla protein powder (whey) blended in with 8 ounces of coffee, 5 grams creatine monohydrate, glucosamine and chondroitin, multivitamin

9AM - Meal 2: 30g carbs, 55g protein

  • 0.75 cups of sweet potatoes, 280 grams of chicken breast, 3 fish oil tabs

1PM - Meal 3: 30g carbs, 55g protein

  • 0.75 cups of sweet potatoes, 280 grams of chicken breast, 3 fish oil tabs

3PM - Meal 4: 55g protein, 2 tablespoons of natural peanut butter

  • 10 oz. lean beef, 2 cups of steamed broccoli

6PM – Meal  5: 55g protein, 2 tablespoons of natural peanut butter

  • 2 cups of spinach, 2 scoops of chocolate protein powder, mixed with ¼ cup of egg whites blended together with the natural peanut butter (making a pudding type substance).

8PM - Meal 6: 55g protein, 1 tablespoon EVOO, Primrose Oil

  • 1.5 cups of egg product scrambled with 2.5 ounces of turkey + hot sauce

Wednesday Medium Carb Day

Lots of water throughout the day probably 6-8 liters

6AM - Wake-up: Take 2 Hot-Rox Extreme and water, work for 30-45 minutes on my computer

6:45 - 7:25AM: 40 minutes of low intensity cardio (130 BPM heart rate) on an incline treadmill

7:30AM -Meal 1: 60g carbs, 55g protein

  • 1 cup of uncooked oatmeal cooked with cinnamon, 2 scoops of vanilla protein powder (whey) blended in with 8 ounces of coffee, 5 grams creatine monohydrate, glucosamine and chondroitin, multivitamin

9AM - Meal 2: 30g carbs, 55g protein

  • 2 slices of Ezekiel bread toasted, with grey poupon mustard, hot sauce and 280 grams of chicken breast, 3 fish oil tabs

1PM - Meal 3: 55g protein, 2 tablespoons of natural peanut butter

  • 10 oz. lean beef, 2 cups of steamed broccoli

3PM - Meal 4: 55g protein, 2 tablespoons of natural peanut butter

  • 2 cups of spinach,  2 scoops of chocolate (egg/whey/casein blend) protein powder blended with 0.25 cups egg product (pudding)

5PM - Workout: Shoulders, Triceps and Abs

  • Drank 20 grams Hydrolyzed casienate mixed with 2 liters of water throughout the workout

7PM - Meal 5 (Post Workout Meal): 60g carbs, 55g protein

  • 0.4 cups uncooked cream of rice, cooked with cinnamon and 2 scoops of chocolate protein powder (egg/casein/whey blend)

9PM - Meal 6: 55g protein, 2600mg evening primrose oil, 5g fish oils

  • 280 grams of chicken breast

10PM: Go to bed

Thursday Low Carb Day

Lots of water throughout the day probably 6-8 liters

6AM - Wake-up: Take 2 Hot-Rox Extreme and water, work for 30-45 minutes on my computer

6:45 - 7:25AM: 40 minutes of low intensity cardio (130 BPM heart rate) on an incline treadmill

7:30AM -Meal 1: 30g carbs, 55g protein

  • 0.5 cup of uncooked oatmeal cooked with cinnamon, 2 scoops of vanilla protein powder (whey) blended in with 8 ounces of coffee, 5 grams creatine monohydrate, glucosamine and chondroitin, multivitamin

9AM - Meal 2: 30g carbs, 55g protein

  • 0.5 cups of brown rice or wild rice (head nod to the Chippewa Ojibwa) , 280 grams of chicken breast, 3 fish oil tabs

1PM - Meal 3: 30g carbs, 55g protein

  • 0.75 cups of sweet potatoes, 280 grams of chicken breast, 3 fish oil tabs

3PM - Meal 4: 55g protein, 2 tablespoons of natural peanut butter

  • 10 oz. lean beef, 2 cups of steamed broccoli

6PM – Meal  5: 55g protein, 2 tablespoons of natural peanut butter

  • 2 cups of spinach, 2 scoops of chocolate protein powder, mixed with ¼ cup of egg whites blended together with the natural peanut butter (making a pudding type substance).

8PM - Meal 6: 55g protein, 1 tablespoon EVOO, Primrose Oil

  • 1.5 cups of egg product scrambled with 2.5 ounces of chicken + hot sauce

Friday  Medium Carb Day

Lots of water throughout the day probably 6-8 liters

6AM - Wake-up: Take 2 Hot-Rox Extreme and water, work for 30-45 minutes on my computer

6:45 - 7:25AM: 40 minutes of low intensity cardio (130 BPM heart rate) on an incline treadmill

7:30AM -Meal 1: 60g carbs, 55g protein

  • 1 cup of uncooked oatmeal cooked with cinnamon, 2 scoops of vanilla protein powder (whey) blended in with 8 ounces of coffee, 5 grams creatine monohydrate, glucosamine and chondroitin, multivitamin

9AM - Meal 2: 30g carbs, 55g protein

  • 2 slices of Ezekiel bread toasted, with grey poupon mustard, hot sauce and 280 grams of chicken breast, 3 fish oil tabs

1PM - Meal 3: 55g protein, 2 tablespoons of natural peanut butter

  • 10 oz. lean beef, 2 cups of steamed broccoli

3PM - Meal 4: 55g protein, 2 tablespoons of natural peanut butter

  • 2 cups of spinach,  2 scoops of chocolate (egg/whey/casein blend) protein powder blended with 0.25 cups egg product (pudding)

5PM - Workout: Back (traps, lats, rhoms)

  • Drank 20 grams Hydrolyzed casienate mixed with 2 liters of water throughout the workout

7PM - Meal 5 (Post Workout Meal): 60g carbs, 55g protein

  • 1 cup of cooked wild rice, 280 grams of chicken breast and low calorie all vegetable hot salsa

9PM - Meal 6: 55g protein, 2600mg evening primrose oil, 5g fish oils

  • 280 grams of chicken breast

10PM: Go to bed

Saturday Low Carb Day

Lots of water throughout the day probably 6-8 liters

6AM - Wake-up: Take 2 Hot-Rox Extreme and water, work for 30-45 minutes on my computer

6:45 - 7:25AM: 40 minutes of low intensity cardio (130 BPM heart rate) on an incline treadmill

7:30AM -Meal 1: 30g carbs, 55g protein

  • 0.5 cup of uncooked oatmeal cooked with cinnamon, 2 scoops of vanilla protein powder (whey) blended in with 8 ounces of coffee, 5 grams creatine monohydrate, glucosamine and chondroitin, multivitamin

9AM - Meal 2: 30g carbs, 55g protein

  • 0.75 cups of sweet potatoes, 280 grams of chicken breast, 3 fish oil tabs

1PM - Meal 3: 30g carbs, 55g protein

  • 0.75 cups of sweet potatoes, 280 grams of chicken breast, 3 fish oil tabs

3PM - Meal 4: 55g protein, 2 tablespoons of natural peanut butter

  • 10 oz. lean beef, 2 cups of steamed broccoli

6PM – Meal  5: 55g protein, 2 tablespoons of natural peanut butter

  • 2 cups of spinach, 2 scoops of chocolate protein powder, mixed with ¼ cup of egg whites blended together with the natural peanut butter (making a pudding type substance).

8PM - Meal 6: 55g protein, 1 tablespoon EVOO, Primrose Oil

  • 1.5 cups of egg product scrambled with 2.5 ounces of turkey + hot sauce

Sunday High Carb Day

Send Shelby and Josh updates on training and nutrition receive their plans for the next week, rinse and repeat.

There are all sorts of theories and concepts floating around, people promoting ideas and companies selling products. Sometimes I find myself in a state of analysis paralysis, where I over-analyze things. Working with Shelby and Josh has allowed me to simply follow their instructions to achieve my goals. They also provided me with a level of accountability that can only be found when you or others have something invested in your success.

From the point Shelby and Josh e-mailed me the weekly plans, everything was smooth sailing. Josh’s training program was a blast. The workouts were very challenging and I improved on a number of exercises during the program, which really surprised me. Josh knows his stuff.

Shelby’s nutrition plan was so simple that it became second nature and I was probably spending the same amount of time on food prep as prior to the diet. At no point in the diet was I ravenous. The steady stream of food kept me satiated and comfortable.

Challenges:

1) Eating 360 grams of protein was an adjustment, but I became used to it.

2) Elbow pain, trained around it and used some elbow sleeves purchased from EliteFTS.

3) Fasted low-intensity cardio can be boring, I became familiar with certain morning television programs.

Win:

1) Losing a lot of fat, keeping the muscle.

2) Not feeling like a starved crazy person.

3) Learning Josh and Shelby’s super secret bodybuilding secret secrets.

4) Learning more about how my body responds to a healthy diet.

After twelve weeks of diligently following Shelby’s nutrition plan and Josh’s training plan, I’ve lost approximately 29 pounds. I’m very excited about the results. If anyone is looking to lose fat and keep muscle, I'd highly recommend working with Josh and Shelby. They provided me with both instruction and accountability.

Week 0        Week 4          Week 8         Week 12

Week 0        Week 4          Week 8         Week 12

***Josh and Shelby are thinking of doing another Dud to Stud, but this time it will be "12 weeks for Gaining Size." What do you think? Please give us your feedback on the last contest and let us know if you'd be interested in the next Dud to Stud!